Friday – Basin CrossFit
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Friday

1
May

Friday

Basin CrossFit – CrossFit

Warm-up

3 rds

10 arm circles

10 kb swings

3 rds

10 hip circles

10 goblet squats

3 rds

10 grasshoppers

10 goblet lunges

Metcon

Metcon (AMRAP – Reps)

emom for 13 minutes

even : 3-5 strict pullups with 3 second pause chin over bar

odd: 30-45 second hollow body hold or rock

conditioning

Metcon (Time)

Partner Wod – for time

S-2-O x 40 135/95

30 partner wall balls 20/14

cleans x 40 135/95

30 partner wallballs

burpees x 40
one person working at a time, switch as much as you want

Strength Cycle

advanced class

Back Squat (3-5 x 5 -10% of monday)

Push Press (3-5 x 5 )

Bench Press (3-5 x 5 -10% of monday)

weighted single leg squats (3 x 10)

Dips (3-5 x 5)

use the parralettes on boxes or just boxes and use strict form, loaded heavy

deficit pushup (2-3 x 20+ burnout)

palloff press (3 x 10 e/s)

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